Women's Training Forum

2Julianas said:
I think i struggle with weight vs power so increasing power is something I should really focus on. Thanks for the exercise descriptions, I will try to work something like that for myself.

Riding with friends is the best! I too would love to have some rides this winter with the ladies. I don't know the good roads in NJ that have the hills as described. Here in NY, you'd get hit by a delivery truck if you attempted hill repeats!

A place I like to practice tech riding is Sourlands. Its small so you can't get lost, no hunting or bears, has no real killer hills but the ROCKS are something else. Gardens, rollers, pop ups, roots, little bridges, and drops (which I don't do). Happy Holiday week!
Click to expand...

Thanks Alex 🙂 The first climb at the entrance to the trail head at Sourlands is great hill . For a small park Sourlands has it all. Increasing pedaling power takes time and now is a good time to start.


Arwen's Mom said:
All this info makes it so complicated for a simple girl like me. Zones and heartrates and such. Maybe I need to hang with you and you do all the thinking and I will just ride and follow your lead. So, coach, when do you wanna meet? I am more of a morning rider and am available any day except wed. or sun.
Click to expand...

Sometimes I get carried away, sorry 😱 Looking at the big picture it can get confusing. Taking smaller bits of information it's easier to understand. It goes back to the goals. If you want to go out for a group ride with friends but have no intention of racing than some of this information is not necessary.
If your goal is simply to gain more fitness, than understanding heart rate and training zones is important. One thing I am not is a coach, I got so frustrated not knowing basic aspects of training I began to read ... a lot.
I think the next topic overview should involve heart rate.
 
Heart rate and training zones simplified

Starting at the beginning: Your local bike shop will help you choose the right heart rate monitor. Knowing your resting heart rate will help track your fitness gains over time. It may show illness, over training and stress; stress in itself can be a factor race performance.

Training Zones: The chart below helps to explain this:
heartratechart.jpg

Most people can maintain a conversation when centered in an endurance zone, 60 to 70 percent of maximum heart rate. In an intermediate zone, 75 to 85 percent, you can answer a question if asked, but not much beyond that without being out of breath. In the highest target zone, 85 to 95 percent, you can't nor do you usually want to talk.
Click to expand...
Determining the zones: For the serious athlete most will use 30 minute test to accurately determine their heart rate zones.
There is another way to know your training zones. However, this calculated method is only an estimate. In using this calculated form "enter" your known resting heart rate and your age, gender and fitness level. Remember this is only a guideline method.
 
Last edited:
Excellent info here. RC, maybe another thing to mention is figuring out weekly training hours. For those who race and are going for those podium spots, it is important to plan your workout lengths in line with you're target race durations. For those riding for fun, there is more flexibility and less of a need to keep to a strict training schedule. A little discipline will make your trail rides even more fun. And never forget to have fun and smile beause you're riding your bike. Everything else is secondary!
 
Kathi K said:
Excellent info here. RC, maybe another thing to mention is figuring out weekly training hours. For those who race and are going for those podium spots, it is important to plan your workout lengths in line with you're target race durations. For those riding for fun, there is more flexibility and less of a need to keep to a strict training schedule. A little discipline will make your trail rides even more fun. And never forget to have fun and smile because you're riding your bike. Everything else is secondary!
Click to expand...

Another great post Kathi and just in time! I'm running out of ideas 😀 I have had the flu for the last few days, I post, I sleep 🙁
 
Good stuff Kathi and RC!

A little bit about race lengths and upgrading from my point of view: USACycling has some very general information about upgrading in amateur mountain biking for women. Many times it is hard to figure when is right because of the few numbers in your class. Here are my suggestions:

Upgrading:

- If you are a Cat 3 and are thinking about moving up to Cat 2 ... just do it.

- If you are a Cat 2 and have finished top 1-3 of all combined age groups more than 5 times with 10 or more entrants (1st place with 5 or more entrants), and you have made a commitment to ride your bike regularly, you are probably ready for an upgrade.


...... If you are still uncertain about upgrading, you do not have to do it in the beginning of the year, you can do it at any race. If your race season starts early, or the first race is a hard one (Blue Mt), doing it later may be easier for you. In H2H, you can take your points up with you.

Race Length:

H2H has claimed that they are going to keep race lengths down this year to:
under an hour for Cat 3
under 1:20 for Cat 2
under 2:00 for Cat 1 and pro

This is good news if you plan to upgrade, but this is first year they are trying this, and I am not 100% sure they will all get this right the first year. Also races outside this series may do things their own way, so my suggestion is to train for 2:00 for Cat 2 and 3:00 for Cat 1 in XC.

50 degrees today .... Let the riding begin 🙂
 
Excellent info Pixy. Moving to Cat 1 is tempting, that's if my shoulder would hold up. Such good information on the forum, to bad it's a bust.
 
Yes, RC, the forum is filled with great info that will really come in handy when we're sitting around in January with nothing to do. I don't know about the rest of the moms but jeez louise I barely have time to breathe between all the shopping and cooking and cleaning and wrapping and shipping and even Dr. appointments this week. I can't even think about anything beyond school pick-up time, which is only a half day today, just to make matters worse!

Again, don't loose faith. Have a hot rum toddy and we'll all be back when the ornaments are away and all the pine needles are sucked up from between the cracks in the floorboards.
 
Last edited:
Don't sweat it if you are not on the bike now. The holidays are family time, and yes hot toddy time. Enjoy this time for what it is. Life comes first. In a few weeks, you may feel fresh and ready to start your base.
 
Right on Sandy.... and pixy... I will revisit in a week or so. It would be great to talk about what we are doing then. I think we all will be ready to say ba-bye the holiday madness. Mine starts in Nov...so I' really looking towards movin on.
 
Kathi K said:
RC, maybe another thing to mention is figuring out weekly training hours. For those who race and are going for those podium spots, it is important to plan your workout lengths in line with you're target race durations. For those riding for fun, there is more flexibility and less of a need to keep to a strict training schedule.
Click to expand...

This is a very broad spectrum and it's a topic that is difficult to answer.

The variables ...
This is something that the rider in my opinion needs to figure out in respect to
their own limitations and time restraints.
Age: Annual (yearly) training hours decreases as we get older.
Years racing/Ability: The more years you have been training/racing, the longer the annual hours.
Time: I think time is the most important factor. You need to figure out how much time you can dedicate towards training ... (Family, work, etc.)
*Note: Racing, riding, cross training and weight training counts towards overall weekly training hours.*
My own opinion ...
Novice 5-7 hours per week.
Intermediate 7-10 hours per week.
Advanced 10-14+ hours per week.
*Note: 1 week per month reduce training hours and lower intensity. (Masters (45+) rest on the 3RD week per month*.)
Training hours also depends on which training period your in.
Multiplying your weekly training hours by 40 will give you your annual hours.
 
Last edited:
One thing that I have found to be helpful, is to keep a log. I do not record a lot of detail in mine, but keep track of hours/miles and race results. I also keep track of when I get sick and resting heart rate when I am sick or feeling over trained. I do not compare day to day but will occasionally compare year to year for progress and mistakes.

I know I have a reputation to be a tire whore 🙄, but just for the record, I do not record tire selection on each ride.
 
You must log in or register to reply here.
Back
Top Bottom